Reply With QuoteWhy are doing 3 sets on the deadlift?
Also. With your workload you may want to consider an intermediate program with less volume (you won't need it for a while).
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College Athlete/ROTC cadet runs SS (With slight variations/complications)
Male
20 yrs of age
5' 9.5"
~180 lbs
Context
- College athlete
- ROTC cadet
Goals (all for 3x5; by Christmas)
- Pull 4 plates
- Squat 3 plates
- Bench 2 plates
- Press 1 plate
I am running regular SS. The only 2 "modifications" I have made are for my requirements as an athlete and as cadet.
The first is to add 3 sets to failure of pushups/situps on days when I do pull-ups instead of powersnatch/deadlift. This is because after gaining 20 lbs, improving my squat by 100 lbs, my deadlift by 120 lbs, my bench by 30 lbs, and my press by 40 lbs, I failed the AFPT. Its not that I'm not in shape. I'm just bigger. AT 145 lbs in high school I would have smoked 2 miles in 12 minutes. Whatever article is on the main page about SS run while in the military is fantastic, but it has been made apparent to me in the real world that without practicing the actual body weight movements as my body weight increases, I won't be getting any better at them. Once or twice a week won't kill recovery.
My second modification is straight from one of the articles concerning SS and the military. I will add prowler/hillsprints on the last day of the week before my 2 days of recovery.
My considerations for programming
I am opting to powersnatch because I have yet to get my clean down, and snatches are coming more naturally. I also find them more fun.
I ran Justin Lasceks WF program over the summer. Squatted twice a week and pulled/cleaned once a week. Added some barbell complexes and rowing conditioning... was pretty slack with conditioning though.
I started fall lacrosse practice the 2nd week of september. It will certainly mess with my recovery but I will try to cope as best as possible, pretty much going by how I feel. It will only be 4 or 5 weeks of at most 3 practices a week (some weeks will only be 1 practice) and so I am going to forge through and steady progress will return afterwards through december.
I decided to stop messing around and run real SS at the beginning of this semester. I started recording on sept 1. Here is what I have so far.
Tues 9/1/15
Squat 250 (5,5,5)
Bench 170(5,5,5)
Dead 280 (5)
*Wow, that was easy. Its been a while since I pulled, so I reloaded. Last pull session was 305.
Thurs 9/3/15
Squat 255 (5,5,5)
Press 1rm (135)
*Hadn't gotten my micro plates yet, didn't want to force the issue knowing I would stall at 120 without micro loading after several reloads
Pullups (10,8,10)
*Need to ensure Im taking equal rest times
Sat 9/5/15
Squat 260 (5,5,5)
Bench 175 (5,5,5)
Psnatch 65 (3,3,3,3,3)
*I will be keeping it at 65 until I'm comfortable with the technique.
Tues 9/8
Squat 260 (5,5,5)
Press 110 (5,5,5)
*deload again and my micro plates will arrive in time to micro load after 115
Dead 300 (1)
*Misread my last pulling set for 285 and accidentally made a 20 lb jump. Form really sucked because of it and I settled for 1 rep... pretty pathetic
Thurs 9/10
Squat 265 (5,5,5)
Bench 175 (5,5,5)
*Ass came off the bench to make reps. Will do each weight until all 15 reps have good form
Chins (10,10,10)
Sat 9/12
No squat- AFPT and first day of fall practice on monday. going to kill recovery
Press 115 (5,5,5)
Psnatch (3,3,3,3,3)
Tues 9/15
No squat- legs/hips are very sore. Also got 4 hours sleep before 5 am AFPT, 4 classes, and practice
Bench 175 (5,5,5)
Pullups (10,10,9)
Thurs 9/17
Press 115 (5,5,5)
*waiting on micro plates...
Sat 9/19
bench 180 (5,5,5)
Tues 9/22
Squat 265 (3,1)
*wow. it makes sense though, past 4 days: practice, practice, hiked 5 miles, practice
Press 117.5 (5,5,5)
*Micro plates arrived
*I will wait to pull till tomorrow to hopefully add a little more recovery. In the future, I will stick to squatting once per week during the few weeks of fall ball. Pulling is more important to me anyways as a 405 deadlift is my most important goal. Getting there by christmas may be asking a little much, but I figure I can get at least close.
Last edited by GorillaGains; 09-23-2015 at 05:39 PM.
Why are doing 3 sets on the deadlift?
Also. With your workload you may want to consider an intermediate program with less volume (you won't need it for a while).
Member
That was a mistake from copying this so quickly. I am only doing 1 work set of 5 for deadlifts.
I will be done with fall lacrosse in about 3 weeks and I feel I can take the novice portion of my LP to somewhere close to those goals I outlined by christmas. Are you saying I should switch to intermediate while in season (perhaps in the full spring season) or is the need to add calisthenics/hillsprints enough to justify a switch to intermediate?
No, if you can handle that workload then keep it up.
Don't you also have ROTC pt? All that will grind on you and that's why it might be a good idea to either stick with wfacs&c program or an intermediate program.
Hills prints won't be enough to bother you but that with the calisthenics might be depending on how much your doing.
In reading your stuff a little more, clearly your work load is affecting you. It would be wise to slow your progression some. In the long term it won't hurt you to do so.
Member
Height, weight, age, sex?(...you can edit your first post still)
Member
I'm not contracted at the moment so their is no PT obligation. Voluntarily passing the PT test in the fall and spring looks good for application. Also at a school with a satellite program where PT is supposed to be done without supervision from the cadre. As an athlete you get slack for PT as well.Originally Posted by Gregory Domnin
Member
You'll never get a big deadlift slacking like that.
He's only a novice...that is more than enough...read the book big man...
Member
Wed 9/23/15
Deadlift 290 (5)
*Felt ok. I suppose I'll make 10lb jumps from here on out. There are 13 weeks till christmas. pulling once a week @ 10 lbs should get me close...
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